Ergonomic Resources & Articles
| Seasonal Tips to prevent injury |
| Computer Workstation Checklist |
| Gardening tips to avoid muscle strain Gardening involves a tremendous amount of muscular activity, just like a sport, you would never play a sport without stretching first. There is extensive bending involved and gardening is especially hard on the back and legs. If muscles are stiff when they're put to work they get strained. Working with cold back and hamstring muscles is especially dangerous. Cold hamstrings put an extra strain on back muscles. Cold back muscles tend to twist the vertebrae, which can pinch nerves and cause sciatica. Gardeners are also frequent victims of tennis elbow, another problem that can be avoided by doing some simple arm and wrist stretches. Incorporate some warm-ups beforehand, walk around the yard, do tai chi or stretch for 5 to 10 minutes. This will allow blood flow to the muscles, making them more limber. It's especially important for people with osteoarthritis to limber up before they start working in the garden. Arthritis makes joints swollen and stiff and some arthritis sufferers have trouble bending, knelling, and gripping handles. Stretching helps gently mobilize the joints and makes the tasks that follow easier to perform and even light gardening can help improve arthritis. Studies have shown that gentle exercise can help relieve arthritic pain and slow down the progression of the disease. Once you are limbered up, there are plenty of ways to take some of the physical effort out of gardening. Many people plant raised beds to take the strain off of their back. You can sit or kneel next to them, or if you decide to stand, you don't need to bend down as far to reach the plants. Gardening expert Marjorie Harris swears by ergonomic hand tools. They're light weight and have bent handles, which reduces the stain on wrists by keeping them in a neutral position. Long handled tools can also help keep bending to a minimum. Harris favors a 36 inch garden claw with attachments, planting bulbs and loosening soil. |
The condition of Fibromyalgia creates many challenges for a person with this disorder. These challenges often go far beyond the characteristic chronic pain which alone can be potentially debilitating. Those with Fibromyalgia have pain in many locations and the presence of multiple pain sites is often confusing to their doctor or doctors. Family physicians, internists, endocrinologists, and even pain management specialists and rheumatologists often have great difficulty in comprehending the full extent of Fibromyalgia and the serious health and well-being issues that are caused by the disorder. Persons with Fibromyalgia have so many symptoms that an uninformed physician may find it easier to refer such patients to a psychologist or psychiatrist. But the physical symptoms of Fibromyalgia are real. The sufferers have widespread pain on a chronic basis. Additional symptoms include fatigue, sleep disturbances, numbness or tingling in the hands and feet, joint stiffness, and cognitive dysfunction (brain fog). Depression commonly affects those with Fibromyalgia. Owing to the presence of so many chronic symptoms, Fibromyalgia is notoriously difficult to treat. Such patients are typically taking multiple medications, prescribed by multiple specialists attempting to combat the problems that fall within their particular branch of medicine - pain management, rheumatology, and psychology/psychiatry. Despite taking several medications on a long-term basis, most Fibromyalgia patients tend not to improve. Depression and chronic pain take a profound toll, and daily living becomes quite burdensome. Many Fibromyalgia patients despair of ever finding even a partial solution. Attempts to address the problems of Fibromyalgia by just treating the symptoms often fail. As the physiologic causes of the disorder are unknown, holistic approaches have a much greater likelihood of success. Multidisciplinary treatment is needed to impact this systems-wide disorder, including chiropractic care, nutritional recommendations, psychological counseling, and a gradual return to increased levels of physical activity and exercise.(1, 2, 3) 1Schneiderr M, et al: Chiropractic management of Fibromyalgia syndrome: a systematic review of the literature. J Manipulative Physiol Ther 32(1):25-40, 2009 2Hauser W, et al: Guidelines on the management of Fibromyalgia syndrome. A systematic review. Eur J Pain 14(1):5-10, 2010 3Busch AJ, et al: Exercise for Fibromyalgia: a systematic review. J Rheumatol 35(6):1130-1144, 2008 |
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| 1. NECK/BACK/UPPER BODY Back Straight & buttocks pushed to the rear of chair. Ears-Shoulders-Hips in a straight line Lumbar spine supported in a natural forward curve Upper arms vertical to floor in any position 2. FOREARMS/WRISTS/HANDS Elbow tips level with center of keyboard Forearms-Wrists-Hands in a straight line Avoid bending hands up/down or twisting to either side during keyboarding Forearms to upper arms at 90* or slightly greater angle Elbows in toward body Pivot forearms at elbow joints for side-to-side hand monitors Mouse pad placed at same distance as keyboard 3. LEGS/FEET Thighs-to-Torso at 90* or slightly greater angle Knees lower than hips-chair seat should not press into back of knees Lower legs to thighs at 90* or slightly greater angle 4. Eyes Top of monitor screen at eye level Center of viewing surface 15-20* below horizon & one arms length away Monitor screen & work surface free of glare & reflections Reading/Reference material close to monitor screen at same distance from eyes Monitor screen clean, free of dust/film & static 5. ENVIRONMENT/ PERSONAL Sufficient light for reading materials Control drafts, excessive heat & air pollutants Change sitting positions during the day Take brief breaks at least every hour Reduce mental stress & physical discomfort. |
| Fibromyalgia & Chronic Pain |